1.22.2016

We plan on being open in the morning.  Please check the website or our Facebook page for updates.

Warm Up

Row 300m

Then 2 Rounds of:

  • Deadhang x 45-60 seconds
  • Scap Push Up x 10
  • Walking Lunge x 1 length

Workout of the Day

A. 3 to 4 Sets

  • Rope Climb x 2 (legless if possible, 1 legless + 1 wrapped..)
  • HS Hold or Walk (nose to wall hold)
  • Alt Pistol x 6-10
  • Double Under x 40-50 or max reps in 40 seconds

B. 2 Sets

2 minutes at each station:

  • HSPU or L Seated KB PRess
  • Box Jump/Step Down
  • Row for Calories
  • Burpee

Rest EXACTLY 4 minutes between.

 

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